Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.

In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.

The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.

In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.

The dumbbell clean is a powerful movement that develops explosiveness, coordination, and full-body strength, using one or two dumbbells. Common in functional fitness and dumbbell clean workouts, it trains hip extension, pulling power, and control from the ground to the shoulders.

In this workout, dumbbell cleans challenge your grip, timing, and endurance, while offering a versatile alternative to barbell lifting. Whether performed single-arm or double-arm, the dumbbell clean is ideal for building functional strength and conditioning.

The box jump over is a fast-paced plyometric movement that builds explosive power, agility, and cardiovascular endurance. Unlike a standard box jump, you jump onto and over the box, increasing intensity and coordination. It’s a go-to in many box jump over workouts for raising heart rate and testing athleticism.

In this workout, box jump overs challenge your lower body drive, balance, and footwork — especially when performed under fatigue. Whether jumping laterally or facing the box, the box jump over keeps you moving with speed and precision.

Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.

In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.